It is no secret that squats are the king of all exercises and are predominately used when building lower body strength.
However, it isn’t apparent how to increase your 1RM without calculating your steps or percentages that need to be considered when designing your workout.
That’s precisely where the squat max calculator comes into play, and it is to help you program your squat percentages into your workout easier.
Keep reading below to learn everything about the squat max calculator, how to use it, and how to increase your squat one rep max.
- The squat max calculator is a tool to help us understand our one rep max for the squat.
- There are two ways to calculate one rep max for squat, the first is by computing a specific result, and the second is using a 1RM table.
- There are numerous ways to improve your one rep max for squats, but using progressive overload, increasing the total volume of your workouts, and following a proper diet plan is the most important.
What Is the One Rep Max Back Squat Calculator?
The one rep max back squat calculator is a piece of online software that helps you estimate your one rep max on back squats. In addition, it can help you know how many reps you can do with a certain percentage of your back squat, one rep max.
1RM is one repetition maximum and resembles a maximum load you can lift regarding a particular exercise.
This reveals how strong you are at a particular lift or exercise. Back squat calculators are designed to quickly estimate your 1RM for the squat from a specific weight you can lift for a certain number of reps.
However, you can also use the calculator to determine how many squats you can do with a specific amount of weight.
The numbers you get can drastically help you during your workout programming and setting the reps and load for the hypertrophy and strength microcycle.
Also, they will help you assess your current level of strength and the progress you have achieved so far.
This calculator exists in the first place to not get injured while trying to assess your one rep max physically. Many have injured themselves while performing their one-rep maximums only to get the number, which isn’t necessary anymore.
Now, you only need to put a few numbers in a back squat one rep max calculator, and you are ready to go. It is much safer, requires less effort, and the results are instantaneous.
How to Use the One Rep Max Back Squat Calculator?
To use the one rep max back squat calculator, you have two options. The first is to compute a specific result, and the second is to use the 1RM table.
Compute a Specific Result
With computation for a specific result, you have three options. To calculate reps to repetition max, repetition max to specific weight, and repetition max to weight for specific reps. Let’s look at all three of these separately.
Reps to RM
To calculate reps to RM select your units in kilograms and pounds. Next, enter your weight lifted and input the number of reps you performed. Then read off your estimated 1 repetition maximum.
RM to reps for specific weight
First, select your units in kilograms or pounds. Next, enter your 1 repetition maximum and the weight you want to use, which is your training weight. Finally, read the number of squats you can do with your training weight.
Rm to weight for specific reps
Select your units in pounds or kilograms, and enter your 1 repetition maximum and the number of squats you want to perform. Lastly, read off the weight you can lift for the desired number of repetitions.
Calculate the 1RM Table
The second option to calculate your one rep max or a certain percentage of your one rep max is to use the 1RM table.
This table provides information on your squat 1RM and different percentages and rep maxes based on that result.
If you prefer this way of calculating your one rep max, then you should print it and carry it wherever you go to know the number of reps you can do with a specific load.
To use this table, you need to select your units in kilograms and pounds, enter your 1-RM for the squat, view the table, and read the information.
How to Improve Squat One Rep Max
Here are some tips and tricks to remember when improving your squat one rep max.
1. Squat Like a Boss
If you want to lift big loads while squatting, you need to become a master of the squat. More precisely, you need to perfect the squat technique first and bring it as close to perfection as possible. Exploring different squat variations can also help you find the best fit for your body and goals.
The reason behind becoming a master of technique is that poor technique is inefficient, and you will waste more energy than necessary.
Mistakes can take pounds off your one-rep max and even lead to potential injuries. Remember to practice the technique and not just aim to increase the external load.
2. Squat Twice a Week
Many people squat only once a week, but that isn’t enough if you are trying to increase your one rep max. Also, this means you don’t get enough squat practice during the week needed to perfect your technique.
Generally, more frequent workouts are better for muscle growth and increasing muscle strength.
This also means that squatting twice a week is highly likely to increase your one rep max. You should do one heavy workout per week and one that is a little lighter to achieve both hypertrophy and strength.
3. Eat Yourself to a Bigger Squat
It is no secret that proper nutrition plays a significant role in forming muscles and increasing strength.
Therefore, to increase the one rep max of your back squat, you should eat enough carbohydrates and proteins to recover and replenish missing energy sources from your system entirely.
You should aim for 1.2g of protein per kilogram of body weight daily to facilitate muscle growth and recovery of muscle fibers.
, eating enough carbohydrates from a good fiber source will increase your energy output and allow you to lift more weight.
4. Eliminate Any Weak Links
There is a saying that a chain is only as strong as its weakest link. As far as squats go, that is entirely true. It is a well-known fact that during squats, specific muscles can be weaker than others, limiting your one-rep max.
For example, if you round your lower back, it may be that your core muscles are weak or you lack mobility in the hip joint.
Also, if your knees cave in, there is a chance your gluteus medius and muscles are weak or your adductor muscles are too tight. Use these examples to improve the small muscles mentioned above in order to be able to lift more.
Your body works as a single unit, and all muscles and joints must work in unison to produce a specific movement efficiently and without getting injured.
5. Wear Knee Sleeves, a Weightlifting Belt, and Lifting Shoes
There are a couple of items that may help you increase your 1RM. However, none of these items compensates for a poor diet or improper technique. However, some differences can be noted when using the following items:
- Knee sleeves – this item provides necessary joint support, which gives you a slight boost from the bottom of your squat.
- Weightlifting belt – the belt is helpful to increase your intra-abdominal pressure, which is excellent for supporting your lower back and lowering the chance of injury. It’s worth checking out some recommended weightlifting belts to find the best fit for your needs.
- Weightlifting shoes – these specific shoes will raise your heels and keep your torso a little more upright, which maximizes muscle engagement.
You can use some of the items mentioned above to achieve the best results. However, it is not mandatory, and you may experience achieving the same results without them.
6. Try a Squat Peaking Program
Powerlifters use a squat peaking program to maximize and time their one rep max for the competition. Remembering that these programs may be too advanced for certain lifters would be best.
However, most of the time, they are easy to follow but require a specific amount of expertise, experience, and general fitness to avoid getting injured and get the most out of the program.
Why Is Squat Max Calculator So Important?
The squat max calculator is so important because it helps us estimate our one rep max on the squat.
This is helpful because we can avoid getting injured while trying to find our one rep max.
In addition, you can use the 1RM table to program your phases, such as hypertrophy or strength, with ease and less effort.